Muscle is a form of tissue that is valuable to the body. It helps you perform daily activities efficiently, it helps increase metabolism, it can prevent falls and it can also strengthen bones. If you are playing individual or team sports, gaining muscle can make you stronger and more powerful. This can be especially beneficial in sports like football, basketball, ice hockey and tennis.
Step 1
Eat the rights foods. To build muscle, you must feed your body with nutrient-dense foods that are good sources of protein, carbohydrates and healthy fats. Carbs help give you energy, while protein is the building block of muscle and fats can help with cell function. Avoid foods that are high in fat, like deep-fried foods, processed foods, refined foods and commercial baked goods. Eat fruits, vegetables, lean meats, low-fat dairy, whole grains, fish, beans, nuts and seeds.
Step 2
Eat multiple meals a day. Eating every two or three hours throughout the day can give your muscles a constant supply of nutrients and it can also give you sustained energy levels as an added benefit. Make sure these meals are a balance of protein and complex carbs. An example of a meal would be baked salmon with steamed broccoli and brown rice.
Step 3
Drink plenty of water. Muscle tissue has a high percentage of water. To keep your muscles and body hydrated, make sure to drink enough water throughout the day. The Institute of Medicine recommends that women get 2.7L of water a day and men get 3.7L.
Step 4
Do compound exercises. Compound exercises involve more than one joint range of motion. They also involve multiple muscle groups working at the same time. This high amount of recruitment can lead to muscle gain. Examples of these exercises are bench presses, push-ups, pull-ups, back rows, deadlifts, shoulder presses and squats.
Step 5
Have a post-workout shake. When you finish working out, feed your body as fast as possible to start the rebuilding process and replenish lost glycogen (carbohydrates). Have a whey protein shake made with grape juice, or mix it with water and eat some raisins with it. Whey protein is a fast-absorbing protein, and grape juice and raisins are fast absorbing carbs that can quickly shuttle nutrients to the muscles.
Step 6
Get enough sleep. It is during sleep that key muscle building hormones, like testosterone and human growth hormone, are being released. If you deprive yourself of sleep, you are not going to be able to fully recover. The Centers for Disease Control and Prevention recommends adults get seven to nine hours of sleep a night.
Member Comments